What you will learn

  • 1

    Using Behaviour to Change How You Feel

    • Getting started

    • What is it about mood problems that makes behavioural activation so important?

    • Neural Networks: Redirect your default thinking

    • How it works

    • Daily activity monitoring

    • Daily Activity Monitor Form

    • Take the first step

  • 2

    Life Areas, Values, and Activities

    • Boosting the Daily Activity Monitor

    • Troubleshooting

    • Finding meaning in your life

    • How to complete the LAVA inventory

    • LAVA Inventory

    • Moving from Life Areas & Values to Activities: Examples

    • What to do in the coming week

  • 3

    Activity Selection & Ranking

    • Introduction to section 3

    • Daily Activity Monitor review

    • Life Areas, Values, and Activities Inventory Review

    • Activity selection and ranking

    • Activity Selection & Ranking Worksheet

    • For the next week...

  • 4

    Planning New Activities

    • Introduction to Section 4

    • Daily activity monitoring review

    • Putting your intentions into action

    • What's next?

  • 5

    Adding Contracts to Your Activity Planning

    • Getting more out of your activity planning and monitoring

    • How to boost your planned activities using your monitor results

    • Tapping into social support

    • Contract Worksheet

    • Next steps

  • 6

    Using Rewards to Boost Activities

    • Opening words

    • Activity monitoring & planning review

    • Troubleshooting

    • Contracts review

    • Using activities as rewards

    • The Reward Contract

    • What to do over the coming week

  • 7

    Establishing An Active Routine

    • Make it a habit

    • Daily monitoring with activity planning: Review

    • Troubleshooting

    • Are rewards working for you?

    • Life Areas, Values, and Activities Inventory: Concept review and edit

    • LAVA inventory

    • What to focus on this week

  • 8

    Common Sense Is Not So Common

    • Common sense is not so common

    • Neural Networks: Redirect your default thinking

    • Daily activity monitoring with activity planning: Review

    • Troubleshooting

    • Activity selection and ranking: Review and edit

    • Activity Selection & Ranking Worksheet

    • Daily monitoring with activity planning for next week

  • 9

    Healthy Habits

    • Healthy habits: Making an active life happen

    • Daily activity monitoring with activity planning: Review

    • Troubleshooting

    • Reviewing and editing contracts

    • How to prepare for the final section

  • 10

    Planning for the Future

    • Planning for the future

    • Daily activity monitoring with activity planning: review

    • Troubleshooting

    • Where to go from here

    • Moving onwards